I've been converting processed foods with healthy traditional replacements in my kitchen for the past few years. I firmly believe in cooking and making things ourselves, instead of being spoon fed unhealthy chemical laden products by companies that only care about turning a profit.
It can be daunting and my best advice is to start with one item at a time. Begin with the items that you ingest the most of on a daily basis. For me, that was bread. It's been over a year since I've purchased bread from the store using the less than 5 minutes a day method and only 5 traditional ingredients
Today I want to show you how to make cream of soup substitutions in your favorite casseroles and recipes. We'll be making a basic sauce. For the cream of chicken soups, I make a basic white sauce with a twist.
First start with a cast iron skillet, or a large skillet of your choice, but beings we're being healthy, no Teflon coated pans.
Pioneering Today-Basic White Sauce Recipe
1/4 cup (or 1/3 cup) of butter (dairy free options include lard or coconut oil)
1/3 cup flour (gluten free option is organic corn starch or arrowroot powder *affiliate link)
1 to 2 cups milk (dairy free option is chicken broth or stock)
salt to taste
Melt the butter in your pan over medium low heat. Stir in the flour until it makes a thick paste and is combined.
Add your liquid slowly, working it until the paste is absorbed. Continue to add liquid until the sauce has reached the desired thickness, stirring continually. It will thicken as it simmers. Use in place of cream soups in your favorite casseroles and recipes. Or serve it over top of hard-boiled eggs and toast.
The Twist-Depending on your recipe, try switching out the liquid. Instead of milk, use chicken stock and a dash of white wine. The alcohol content cooks out. If you desire a rich sauce, use real cream.
Some of you may be worrying about your health using real butter and cream. I'm the first to say that using real butter is healthy! Read this article for info on the truth behind the butter is bad myth.
I personally always believe using real ingredients in a balanced diet is the healthiest way to live. I only serve myself and my family real butter and real milk (provided you don't have a dairy allergy).
What's your favorite processed replacement recipe? How are you doing on swapping out real for fake food items?
Homemade Cream of Chicken Soup Substitute
Ingredients
- 3 Tablespoons butter dairy free use lard or coconut oil
- 3 to 4 Tablespoons flour organic cornstarch or xanthan gum works for gluten-free thickeners
- 1/2 cup milk for a rich sauce use cream
- 1/2 cup chicken broth for dairy free, use all chicken broth or non-sweetened coconut milk
- 1/4 teaspoon salt & dash of pepper
- dash of pepper
Instructions
- In a saucepan over medium-low heat, melt butter (or fat of choice).
- Whisk in flour. It will make a thick paste.
- Slowly whisk in liquids. Bring to a simmer (barely a boil), adding more liquid if it becomes too thick. It will thicken up a bit on cooling.
- Remove from heat and stir in salt and dash of pepper.
This is awesome! I’ve used organic cream of celery to replace my “cream of mushroom” requirement only because I hate mushrooms but I like this idea better. It requires less expensive ingredients and I have more control over what’s in it. My one concern is over using white flour. What do you think about using whole wheat?
Nicola, use any flour you want. It’s just the thickening agent so whatever your flour preference is fine. I’m on the hunt for an organic ancient flour myself. There’s a grainery out of Winthrop I’m investigating. You can also mince garlic and cook it with the butter before adding your flour and liquids for extra flavor, too. Enjoy!
You can order Organic Hard Red or White Wheat from Honeyville Foods or Thrive Life.
They are beginning to get a number of Organic grains and fruits.
for cream of mushroom add 1/4 cup chopped mushrooms, sauteed.
Very cool! Love your step by step posts 🙂
Thank you, Marta!
This is such a great idea. Those canned soups really can’t have good things in them. I will have to try this! I saw in the comments you were talking about flours. My dream birthday gift is a wheat grinder so I can grind my own wheat fresh. A friend of mine has done this for years and she loves it…and makes wonderful bread!
Joanne, I’m giggling because I just emailed someone asking them about grinding their own flour because I want to do this. We have very similar wants. 🙂 I wish our climate was conducive to growing my own wheat!
Too funny!! We think alike! 🙂 I looked them up last week and the grinders were so expensive, it turned into just a dream, but I’m going to keep my eyes open for maybe a used one.
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[…] for recipes instead of the condensed chemical filled ones from the store, then you’ll love my processed replacement make your own cream of soup replacement. Now that’s a whole lotta foodie love […]
We were just discussing this at dinner tonight. I need to remember to use this with some of our Thanksgiving recipes that call for a can of soup. Thanks so much for sharing this!
I also forgot to mention this is how my mother taught me to make my country gravy except she started with shortening.
Also, I have a Bosch wheat grinder and love it, worth every dime but I also have a grinder for less than $50. that’s done by hand if there was no power available. That’s what my husband is here for and the kids of course.
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[…] the carrots and peas, or boil them. After the veggies are cooked you’ll make a cream sauce (here’s my cream sauce tutorial) I don’t buy condensed cans of soups, one due to ingredients, and two due to cost. […]
[…] Green bean casserole is a favorite at Thanksgiving and Christmas dinner, but we need to say no to cans of condensed soup. They contain questionable GMO-related ingredients and artificial food coloring. Yuck! Lots of casseroles are based around these cans, but I’ve got a simple and frugal replacement recipe that takes less than 5 minutes and only costs $.50 with organic ingredients. It also includes dairy and gluten free options. Best of all, it tastes better! Here’s my recipe for Processed Replacements: Make Your Own Cream Soup. […]
[…] for a can of cream soup which you could easily substitute out with heavy cream, sour cream, mayo or this cream sauce recipe which I’ve been meaning to try. Also it’s freezer friendly (I […]
[…] Don’t be overwhelmed by making things from scratch. Pick one item you usually purchase from the store and focus on making that at home until you’ve got it down and it’s part of your normal routine, then move on. It might be homemade bread (or this no-knead 5 minute bread), homemade yogurt, or a condensed can of soup replacement. […]
i just found your website today on Pinterest and can’t stop reading your posts. I’m in my 60’s and my parents grew up during the depression so us kids were brought up with these ideas and I still live by them.
I would like to know if these cream sauces can be made in bulk and canned?
Judy,
Welcome! I’m so glad you’re enjoying the blog and what a treasure your parents were.
Unfortunately, no, these are not safe recipes for canning due to the dairy. But, they whip up super fast for meal time.
I’m not sure you’ll see this as it’s so long after the original post, but I do have a question about this recipe. How would you can or preserve this to have for the future? Additionally, can you make this recipe in bulk (double or triple it) for preservation? Thanks!
No, this is not safe to can. It whips up so fast I’ve never bothered with preserving it.
I just run across your blog while looking for a recipe for cream sauce without using commercial products. I’m 79 single and trying to keep the old engine running by going ala natural. You sweet ladies are not the only ones trying to stay healthy and keeping your families the same. Bliss your heart and keep it coming.
Bob,
I love hearing that! You go.
Thanks so much. I will start using this instead of can. Look forward to reading more.
Do you have a can-able version of this??
No, you can’t safely can dairy or butter, so this is out for canning. But honestly, it comes together so fast, it would take longer to can than it does to make fresh.
would tapioca flour work?